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The Perfect Fitness Lifestyle for Working Professionals
Getting Started
About me and the course (7:28)
Workbook (Goals to action)
Basics of Nutrition and Exercise (6:25)
Apps for tracking calories and calculating RMR (7:27)
Forming a habit (6:03)
Busting the myths (6:12)
Resources (Busting the myths)
Tracking Progress (7:41)
First 7 days
Learning the Basics (5:29)
Action plan for the first 7 days
Movement Demonstration (1:01)
Eating Right (7:44)
Reading a nutrition label (6:40)
Getting Rid Of Laziness (11:28)
STOPP Strategy
Losing your first 2kg, Day 7-21
Taking it up a notch! (5:29)
Action Plan from Day 7-21
Day 7-21 Exercises (2:09)
Make daily activities more engaging (4:18)
Lifestyle Activities made more intense (2:14)
"Dieting" Tips and Tricks (11:00)
Day 21-35, Lose another 2kg
Including Circuits and HIIT Training (3:39)
Action Plan for 21-35
Day 21-35 Exercises (1:25)
Importance of stretching for Fat Loss and Daily Life (3:48)
Basic Stretching Exercises (3:57)
Importance of Form for Fat Loss and Daily Life (7:22)
The Proper Sitting Posture (3:23)
Dropping the Final KG. Day 35-45
Including Advanced Movements (1:15)
Action Plan for the final 10 days
Day 35-45 Exercises (2:32)
How to stay Motivated? (6:27)
What I do to stay Motivated?
What to do if you don’t see any results? (11:33)
The 5 WHYs technique
Achieved your goal? The next step..
My Transformation journey
What to do now? (4:07)
What goal to set for the future? (6:55)
Exercise Library: Chest, Shoulders and Arms
Bird-dogs (0:24)
Planks (0:20)
Push ups (0:24)
Burpees (0:14)
Walk-downs (0:44)
bear walks (0:31)
Lunge with arms overhead (0:19)
Mountain Climbers (0:16)
Bear hops (0:10)
Exercise Library: Legs
Squats (0:19)
lunges (0:18)
Planks (0:20)
High knees (0:08)
Walk-downs (0:44)
Bird dogs (0:24)
jumping jacks (0:11)
Jump squats (0:11)
360s (0:11)
Plyo-Lunges (0:11)
Squat to knee tuck (0:16)
Ice skaters (0:12)
Bear walks (0:31)
Burpees (0:14)
Glute bridging (0:35)
Lunge with arms overhead (0:19)
Butterfly sit ups (0:14)
Duck walks (0:07)
Sumo squat (0:13)
Exercise Library: Core(Abs and back)
Ab curls (0:29)
Planks (0:20)
Walk downs (0:44)
Bird dogs (0:24)
Squat to knee tuck (0:16)
Bear walks (0:31)
Push ups (0:24)
Bear hops (0:10)
Butterfly sit ups (0:14)
Mountain climbers (0:16)
Duck walk (0:07)
Live Webinar with Trainees
How to Set your Goals (59:28)
Tracking Calories (37:42)
Fix your sleep (30:32)
Find your "Correct Posture" (73:17)
Super easy exercises to start off with! (42:32)
Nutritional Value of food items in your kitchen (57:48)
Taking it up a notch!
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